WOD – 140722

General Warm Up

400m Skip
Iron Scap

Strength

7 X 1 Power Clean to Front Squat @ 80% of 1RM Clean
Note: Stick the landing and squat from the position that you received the bar in.  DO NOT STAND UP BETWEEN THE CLEAN AND THE SQUAT!

WOD

30-25-20-15-10-5 for time of:
Pull Ups
Box Jumps (24″/20″)

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WOD – 140721

General Warm Up

400m Run or 500m Row

Strength

5 X 3 Overhead Squat

WOD

15 min AMRAP of:
200m Run
25 Push Ups
1 Rope Climb

The Sugar-Addiction Taboo

When can you call a food addictive?

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WOD – 140719

General Warm Up

800m Run

WOD

5 Rounds for time of:
6 Box Jumps (30″/24″)
4 Muscle Ups
200m Sandbag Run
BenBeth

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WOD – 140718 – “Pick Your Own Poison”

General Warm-up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Iron Scap

Strength

3 X 5 Back Squat @ 70% of 1RM

“Pick Your Own Poison”

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

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WOD – 140717

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

5 X 3 Behind the Neck Snatch Grip Press – Increase weight each round

WOD

30-20-10 for time of:
Wall Ball Sit Ups (20/10)
Russian KB Swings (70/55)

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WOD – 140716

General Warm Up

200m Skip
Crossover Symmetry
200m Run

Strength

5 X 3 Clean Pulls – Increase weight each round

WOD

4 Rounds for time of:
400m Run
40 Squats

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